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1. RESTING METABOLIC RATE (RMR):
Multiply your weight (in lbs) by 10 (or multiply your weight in kg by 22).
Example: 130 lbs x 10= 1, 300 RMR
2. ACTIVITY LEVEL
Determine from the table the regular activity you engage in at home & at
work. Do not include exercise sessions. Multiply your RMR by % Activity Level.
Example: 1, 300 RMR calories x 50% Activity Level=650 Activity calories.
Lifestyle Description Add % to RMR
Sedentary (LO)
Moderately Active
(MI)
You sit most of the day at
work and at home. You drive
or ride in a car to get around.
You are more active at work
and at home; you ride to work,
use stairs, do housework.
40-60%
20-40%
60-80%
Very Active (HI)
You are very physically active at
work and at home, performing
strenuous physical labor such as
construction work.
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